Dero Unitedhttp://derounited.com
Dero UnitedFri, 10 Jul 2015 04:23:07 +0000en-UShourly1http://wordpress.org/?v=4.2.3Let’s Talk Electrolyteshttp://derounited.com/stop-dont-loose-your-electrolytes/
http://derounited.com/stop-dont-loose-your-electrolytes/#commentsWed, 27 May 2015 03:06:25 +0000http://derounited.com/?p=1174Gearing up for the new soccer season? Well, listen up! We’ve got some important tips for you before and after you hit the field. Let’s discuss Electrolytes. Electrolytes are minerals in our blood and other body fluids that carry an electric charge. Electrolytes affect the amount of water in our body and play a major role in the proper functioning of our muscle tissue, nerve cells and heart. Common electrolytes include: Calcium Chloride Magnesium Phosphorous Potassium Sodium Our body looses electrolytes during physical activity through sweating, which sometimes causes us to experience muscle cramps and spasms during training or post-game (Never a good thing on game day). That means it is very crucial to replenish our body with the electrolytes that it looses when we’re active. So, how do we do this? We start with our fruits and vegetables. Here’s a selection of fruits and vegetables based on levels of magnesium, potassium and calcium to help keep your electrolytes up and running when you’re training and playing: Magnesium – Bananas, Avocado, Spinach, Kale, Beets, Beans, Almonds, Cashew, Hazelnut, Walnuts, Peanuts, Sunflower Seeds, Sesame Seeds, Wheat Based Grains, Okra, Artichoke Hearts and Butternut Squash Potassium – Apricots, Bananas, Sweet Potato, Kiwi, Tomatoes, Lima beans, Chickpeas, Oranges, Bell Peppers, Beet, Spinach, Kale, Arugula, Butternut Squash, Zucchini, Avocado, Raisins and Coconut Water Calcium – Collard Greens, Spinach, Turnip Greens, Milk, Cheese, Yogurt, Soy Milk and Almond Milk Most are familiar with electrolytes found in sports drinks; however skip the sugar rush and choose Coconut Water as a healthier alternative. It’s lower in calories and contains a great source of both potassium and sodium. Coconut Water also contains a higher level of electrolytes than most juices and sports drinks. And on a hot day, who wouldn’t enjoy some fresh coconut water? Here are some other quick tips to help keep your Electrolytes in check and your muscles strong. Want a homeopathic remedy for replenishing your electrolytes instantly!?! Simply fill your bathtub up with warm water and add 2 cups of Epsom salt. The Epsom salt bath allows the minerals to soak directly into your pores. After your muscles will loosen up, feeling more relaxed and rested! If you’re awake during the night with muscle spasms or cramps, just add a pinch of salt into a glass of water and drink a few sips. Your body will replenish its electrolytes while you rest, ensuring a pain free morning. Make a protein shake or smoothie containing some of the fruits, vegetables and nuts listed above for easy consumption. Great to prepare in the morning and drink after a game or practice! Remember that it is important not to disrupt your equilibrium, so eat healthy and keep those electrolyte levels up and running while you are : ) As always we advise you to please take everything in moderation and always consult with doctor in case of any allergies to the food and beverages listed above.

Most are familiar with electrolytes found in sports drinks; however skip the sugar rush and choose Coconut Water as a healthier alternative. It’s lower in calories and contains a great source of both potassium and sodium. Coconut Water also contains a higher level of electrolytes than most juices and sports drinks. And on a hot day, who wouldn’t enjoy some fresh coconut water?

Here are some other quick tips to help keep your Electrolytes in check and your muscles strong.

Want a homeopathic remedy for replenishing your electrolytes instantly!?! Simply fill your bathtub up with warm water and add 2 cups of Epsom salt. The Epsom salt bath allows the minerals to soak directly into your pores. After your muscles will loosen up, feeling more relaxed and rested!

If you’re awake during the night with muscle spasms or cramps, just add a pinch of salt into a glass of water and drink a few sips. Your body will replenish its electrolytes while you rest, ensuring a pain free morning.

Make a protein shake or smoothie containing some of the fruits, vegetables and nuts listed above for easy consumption. Great to prepare in the morning and drink after a game or practice!

Remember that it is important not to disrupt your equilibrium, so eat healthy and keep those electrolyte levels up and running while you are : )

As always we advise you to please take everything in moderation and always consult with doctor in case of any allergies to the food and beverages listed above.

]]>http://derounited.com/stop-dont-loose-your-electrolytes/feed/0Top 5 Reasons Why You Should Play Outsidehttp://derounited.com/top-5-reasons-why-you-should-play-outside/
http://derounited.com/top-5-reasons-why-you-should-play-outside/#commentsThu, 30 Apr 2015 03:05:10 +0000http://derounited.com/?p=1109As the warmer weather approaches, it’s a perfect time to get outside and play. Aside from the beautiful sunshine and clear skies (Always a BONUS), you’ll reap so many wonderful health benefits. Walking, running, biking, roller blading or hiking are always good options to consider when planning your activities outside. And of course, a little footy in the park or backyard never hurt nobody! Whatever you do, make sure you enjoy the outdoors this spring. Here’s the top 5 reason why you should. It’s a New Challenge ~ Our bodies are smart, so they know exactly what to expect when we use the same gym machines such as the treadmill, stationary bike or elliptical. Take your workout outside now and…you have varied terrain and weather! That means things like hills and wind, which can challenge your endurance, speed, agility, strength and balance skills. It’s a great way to challenge yourself, but just remember to be safe. Young or Old…it Calms You Down~ Take your workout outdoors and you’ll also reap the benefits of anti-cancer proteins, according to a study published in the International Journal of Immunopathology Pharmacology. Called “forest bathing,” researchers in the study found that walking in the forest lowers blood pressure and stress, and boosts the immune system. According to the the Canadian Fitness and Lifestyle Research Institute in collaboration with ParticipACTION, exposure to the natural environment may have numerous health benefits to children including improved mental health (Research File, Health Benefits of Outdoor Play for Children and Youth) The study also notes a study by Flett et al. who shares that “the benefits of being outdoors include reduced stress, blood pressure, heart rate and muscle tension, as well as elevated mood. You Get to Socialize ~ Ever notice that when the warmer weather arrives everyone comes out from hibernation? You see your neighbours more and kids are running around and playing with their friends. When you have a chance to see people engaging in outdoor activities like yourself, it’s a very motivational feeling. Sometimes it’s the simple “good morning’s” and “good evening’s” on the course of your outdoor stroll that can really help to brighten your mood Nice Break from Sedentary Living – According to the Research File noted above, Flett et. al also claim that motivating children/youth to be more active by being outdoors may decrease the time spent in sedentary pursuits. This is especially important, as sedentary lifestyles are becoming more prevalent with the new trends from digital technology. In the study by Flett et al., parents’ noted that physical activity outdoors allowed children and youth to ‘unplug’ themselves from technology” …. that means a break from staying indoors and looking at the computer, texting and playing video games. These activities are often done sitting down in a slouching poster. Good Dose of Vitamin D ~ Exercising outdoors when there is sunshine gives you Vitamin D. Often called the “sunshine vitamin” because it’s produced in your skin in response to sunlight, Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous (a mineral found in the bones and teeth), and facilitating normal immune system function. Getting a sufficient amount of Vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. Of course too much sun exposure can be harmful for your skin, so remember to take precaution by wearing sunscreen and taking shade and water when needed. Wearing a hat and long sleeves is also highly recommended if you have sensitive skin.

]]>As the warmer weather approaches, it’s a perfect time to get outside and play.

Aside from the beautiful sunshine and clear skies (Always a BONUS), you’ll reap so many wonderful health benefits.

Walking, running, biking, roller blading or hiking are always good options to consider when planning your activities outside. And of course, a little footy in the park or backyard never hurt nobody!

Whatever you do, make sure you enjoy the outdoors this spring. Here’s the top 5 reason why you should.

It’s a New Challenge ~ Our bodies are smart, so they know exactly what to expect when we use the same gym machines such as the treadmill, stationary bike or elliptical. Take your workout outside now and…you have varied terrain and weather! That means things like hills and wind, which can challenge your endurance, speed, agility, strength and balance skills. It’s a great way to challenge yourself, but just remember to be safe.

Young or Old…it Calms You Down~ Take your workout outdoors and you’ll also reap the benefits of anti-cancer proteins, according to a study published in the International Journal of Immunopathology Pharmacology. Called “forest bathing,” researchers in the study found that walking in the forest lowers blood pressure and stress, and boosts the immune system.

According to the the Canadian Fitness and Lifestyle Research Institute in collaboration with ParticipACTION, exposure to the natural environment may have numerous health benefits to children including improved mental health (Research File, Health Benefits of Outdoor Play for Children and Youth) The study also notes a study by Flett et al. who shares that “the benefits of being outdoors include reduced stress, blood pressure, heart rate and muscle tension, as well as elevated mood.

You Get to Socialize ~ Ever notice that when the warmer weather arrives everyone comes out from hibernation? You see your neighbours more and kids are running around and playing with their friends. When you have a chance to see people engaging in outdoor activities like yourself, it’s a very motivational feeling. Sometimes it’s the simple “good morning’s” and “good evening’s” on the course of your outdoor stroll that can really help to brighten your mood

Nice Break from Sedentary Living – According to the Research File noted above, Flett et. al also claim that motivating children/youth to be more active by being outdoors may decrease the time spent in sedentary pursuits. This is especially important, as sedentary lifestyles are becoming more prevalent with the new trends from digital technology. In the study by Flett et al., parents’ noted that physical activity outdoors allowed children and youth to ‘unplug’ themselves from technology” …. that means a break from staying indoors and looking at the computer, texting and playing video games. These activities are often done sitting down in a slouching poster.

Good Dose of Vitamin D ~ Exercising outdoors when there is sunshine gives you Vitamin D. Often called the “sunshine vitamin” because it’s produced in your skin in response to sunlight, Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous (a mineral found in the bones and teeth), and facilitating normal immune system function. Getting a sufficient amount of Vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. Of course too much sun exposure can be harmful for your skin, so remember to take precaution by wearing sunscreen and taking shade and water when needed. Wearing a hat and long sleeves is also highly recommended if you have sensitive skin.

]]>http://derounited.com/top-5-reasons-why-you-should-play-outside/feed/0Get Those Muscles Strong and Leanhttp://derounited.com/healthy-protein-alternatives-for-lean-eating-and-muscle-growth/
http://derounited.com/healthy-protein-alternatives-for-lean-eating-and-muscle-growth/#commentsWed, 08 Apr 2015 02:22:05 +0000http://derounited.com/?p=1059Spring is a perfect time to get our muscles lean, fit and ready for the upcoming outdoor season. One way to help do this is to try and incorporate more protein rich foods into our diets. Protein helps to increase muscle mass, boost immunity and strengthen the heart and respiratory system. Every function of living cells depends upon protein. Proteins are the primary building blocks of muscles, tendons, ligaments, organs, and glands. Every living cell and all body fluids (except bile and urine) contain protein. A certain amount of protein from the diet is mandatory for growth and development in children and adolescents, and for optimal wellness in all humans. But, not all proteins are the same. Avoid Saturated Fats Protein that comes from animal sources like red meat, poultry, eggs and dairy products contain a type of fat known as saturated fat. Eating foods high in saturated fat can raise cholesterol in the blood. When cholesterol accumulates, it can form plaque in the arteries and limit blood flow, resulting in heart disease. Protein sources high in saturated fat include fatty meats and whole-milk products. If you want to reduce the amount of saturated fat in your diet, opt for leaner cuts of meat and low-fat or fat-free dairy products. Another approach is to replace high-fat meats with white-meat chicken or turkey, without the skin. Ground turkey can be just as high in saturated fat as ground beef so check the labels, look for the word “lean” on the package, or choose ground turkey breast, which is lower in saturated fat. Fish is also a leaner alternative to fatty meats. Salmon, in particular, is high in omega-3 fatty acids, which can lower your risk of heart disease. Here is a list of some protein rich alternatives that can aid in healthy muscle growth. Almond Milk vs. Whole Milk In comparison to whole milk, almond milk is a healthier alternative. Almond milk contains only 40-60 calories and 3 grams of fat per 8 ounce serving. Whole milk is a great source for protein and calcium, but contains a high level of sugar and calories. Can you believe whole milk contains approximately 146 calories?! With its nutty taste, Almond Milk, especially unsweetened, has lower sugar and don’t worry because it still tastes yummy. Almond Milk can be purchased with Vanilla and Chocolate flavours. Additional Almond Milk Facts: Lactose, gluten, casein and cholesterol free Free of saturated fats Contains high levels of antioxidants Great source of vitamins A and D No sugar added 20% calcium Almond Butter vs. Peanut Butter Are you a fan of peanut butter sandwiches? Why not try a healthy and tasty alternative with almond butter. Pair it with a banana or an apple for extra nutrients. Now doesn’t that sound like a perfect snack right before practice or a game?! Almond Butter contains twice the magnesium and 86% more iron than Peanut Butter. Did you know, peanut butter contains processed hydrogenated vegetables oils and added sugars? Additional Almond Butter Facts: Significant source of vitamin E Rich in heart healthy fats High source of calcium Better source for fiber Turkey Bacon vs. Pork Bacon Turkey bacon offers more iron per serving and less fat than pork bacon. A rich source for zinc, this protein promotes tissue repair. Helps you conserve lean muscles mass, plays a role in hormone production and supports your immune system. For a healthy cooking option, cook the turkey bacon in the oven on 400F for 10 minutes. Turkey bacon contains 10% less calories and cholesterol than pork bacon (per two slices of bacon). Additional Turkey Bacon Facts: Higher in iron High levels of phosphorus, helping your teeth and bones Contains less fat than pork bacon Organic Meat vs. Non-Organic Meat Organic meat may be the more expensive alternative, but it offers far more health benefits than non-organic meat. Non-organic cattle and livestock are given antibiotics and growth hormones. Organic raised cows are required to be on pasture for pasture season. It is common for non-organic farmer to raise animals on the rendered remains of chicken, pigs, cattle and horse meat. Some of the animals that may have died from a disease are sometimes ground into feed, spreading diseases to animals that eat this low-cost protein source. The particular reason why bovine spongiform encephalopathy, also known as “mad cow disease,” may develop in cows. Additional Organic Meat Facts: Cows are grass fed and not fed animal by-products No toxic pesticides or chemicals fertilizer GMOS, sewage sludge and irradiation prohibited in production. Lower levels of environmental pollution Egg Whites vs. Whole Egg Egg whites are great for getting the muscles lean, fit and strong! Try this alternative the next time you have breakfast. Egg whites are lower in calorie than whole egg. Three egg whites contain the same amount of protein as 2 large eggs at 12g! Now remember whole eggs are a healthy option too, so don’t call it quits on whole egg. They are an excellent source of protein and Vitamin D, which is extremely important for your health and diet. The best way to eat egg whites is by making a delicious omelet. Pair it with your favourite vegetables for a super healthy breakfast! Additional Egg White Facts: Lower in cholesterol Zero Carbs Zero Fat Plant Based Protein Don’t worry veggies, we didn’t forget about you. Protein can also be obtained from plant sources like nuts, seeds, beans, soy products and whole grains. Beans are not only a good source of protein but they also contain fiber, making them a filling choice. Garbanzo beans, for example, contain 7 grams of protein and 6 grams of fiber per half cup. Likewise, an ounce of nuts provides anywhere between 3 to 7 grams of protein, with pecans offering the lowest amount and peanuts being at the higher end. Aside from protein, they are also abundant in healthy sources of monounsaturated and polyunsaturated fat. If you’re eating a well-balanced plant-based diet and consuming a wide variety of vegetables, greens, […]

Spring is a perfect time to get our muscles lean, fit and ready for the upcoming outdoor season.

One way to help do this is to try and incorporate more protein rich foods into our diets.

Protein helps to increase muscle mass, boost immunity and strengthen the heart and respiratory system. Every function of living cells depends upon protein. Proteins are the primary building blocks of muscles, tendons, ligaments, organs, and glands. Every living cell and all body fluids (except bile and urine) contain protein. A certain amount of protein from the diet is mandatory for growth and development in children and adolescents, and for optimal wellness in all humans.

But, not all proteins are the same.

Avoid Saturated Fats

Protein that comes from animal sources like red meat, poultry, eggs and dairy products contain a type of fat known as saturated fat. Eating foods high in saturated fat can raise cholesterol in the blood. When cholesterol accumulates, it can form plaque in the arteries and limit blood flow, resulting in heart disease. Protein sources high in saturated fat include fatty meats and whole-milk products.

If you want to reduce the amount of saturated fat in your diet, opt for leaner cuts of meat and low-fat or fat-free dairy products. Another approach is to replace high-fat meats with white-meat chicken or turkey, without the skin. Ground turkey can be just as high in saturated fat as ground beef so check the labels, look for the word “lean” on the package, or choose ground turkey breast, which is lower in saturated fat. Fish is also a leaner alternative to fatty meats. Salmon, in particular, is high in omega-3 fatty acids, which can lower your risk of heart disease.

Here is a list of some protein rich alternatives that can aid in healthy muscle growth.

Almond Milk vs. Whole Milk

In comparison to whole milk, almond milk is a healthier alternative. Almond milk contains only 40-60 calories and 3 grams of fat per 8 ounce serving. Whole milk is a great source for protein and calcium, but contains a high level of sugar and calories. Can you believe whole milk contains approximately 146 calories?! With its nutty taste, Almond Milk, especially unsweetened, has lower sugar and don’t worry because it still tastes yummy. Almond Milk can be purchased with Vanilla and Chocolate flavours.

Additional Almond Milk Facts:

Lactose, gluten, casein and cholesterol free
Free of saturated fats
Contains high levels of antioxidants
Great source of vitamins A and D
No sugar added
20% calcium

Almond Butter vs. Peanut Butter

Are you a fan of peanut butter sandwiches? Why not try a healthy and tasty alternative with almond butter. Pair it with a banana or an apple for extra nutrients. Now doesn’t that sound like a perfect snack right before practice or a game?! Almond Butter contains twice the magnesium and 86% more iron than Peanut Butter. Did you know, peanut butter contains processed hydrogenated vegetables oils and added sugars?

Turkey bacon offers more iron per serving and less fat than pork bacon. A rich source for zinc, this protein promotes tissue repair. Helps you conserve lean muscles mass, plays a role in hormone production and supports your immune system. For a healthy cooking option, cook the turkey bacon in the oven on 400F for 10 minutes. Turkey bacon contains 10% less calories and cholesterol than pork bacon (per two slices of bacon).

Additional Turkey Bacon Facts:

Higher in iron
High levels of phosphorus, helping your teeth and bones
Contains less fat than pork bacon

Organic Meat vs. Non-Organic Meat

Organic meat may be the more expensive alternative, but it offers far more health benefits than non-organic meat. Non-organic cattle and livestock are given antibiotics and growth hormones. Organic raised cows are required to be on pasture for pasture season. It is common for non-organic farmer to raise animals on the rendered remains of chicken, pigs, cattle and horse meat. Some of the animals that may have died from a disease are sometimes ground into feed, spreading diseases to animals that eat this low-cost protein source. The particular reason why bovine spongiform encephalopathy, also known as “mad cow disease,” may develop in cows.

Egg whites are great for getting the muscles lean, fit and strong! Try this alternative the next time you have breakfast. Egg whites are lower in calorie than whole egg. Three egg whites contain the same amount of protein as 2 large eggs at 12g! Now remember whole eggs are a healthy option too, so don’t call it quits on whole egg. They are an excellent source of protein and Vitamin D, which is extremely important for your health and diet. The best way to eat egg whites is by making a delicious omelet. Pair it with your favourite vegetables for a super healthy breakfast!

Additional Egg White Facts:

Lower in cholesterol
Zero Carbs
Zero Fat

Plant Based Protein

Don’t worry veggies, we didn’t forget about you. Protein can also be obtained from plant sources like nuts, seeds, beans, soy products and whole grains. Beans are not only a good source of protein but they also contain fiber, making them a filling choice. Garbanzo beans, for example, contain 7 grams of protein and 6 grams of fiber per half cup. Likewise, an ounce of nuts provides anywhere between 3 to 7 grams of protein, with pecans offering the lowest amount and peanuts being at the higher end. Aside from protein, they are also abundant in healthy sources of monounsaturated and polyunsaturated fat. If you’re eating a well-balanced plant-based diet and consuming a wide variety of vegetables, greens, sprouts, legumes, tempeh, beans, nuts, seeds and grains, then you can easily meet your protein needs.

Always remember…

Everything in moderation. You don’t have to give up the yoke in your eggs or whole milk in your cereal completely. Just monitor the amount you consume and be aware of the healthier alternatives that exist. Whether you are a vegetarian or meat eater, if you’re eating a well-balanced diet that includes protein healthy options and a wide variety of vegetables, greens, sprouts, legumes, tempeh, beans, nuts, seeds and grains, then you will easily meet your daily protein needs.

]]>http://derounited.com/healthy-protein-alternatives-for-lean-eating-and-muscle-growth/feed/0Scarborough Soccer Club Goes Bankrupt: Where Can Players Turn?http://derounited.com/scarborough-soccer-club-goes-bankrupt-where-can-players-turn/
http://derounited.com/scarborough-soccer-club-goes-bankrupt-where-can-players-turn/#commentsSun, 22 Mar 2015 20:21:43 +0000http://derounited.com/?p=1029Just for Kicks in Scarborough claims bankruptcy leaving parents down $500 deposits and scrambling to find a new league for their kids. Hundreds of parents are breaking the news to their soccer-loving kids that they will not be able to lace up their cleats and play soccer this year. The Scarborough Soccer Club (Just for Kicks) claimed bankruptcy and is unable to return the $500 deposits to families. Owner Nick Voronka appeared on a Global News interviewing saying “I”m really heartbroken over it. I wish this wasn’t the case. I’ve used my money and my family’s money to keep it alive”. Nick Voronka operated the league for eleven years. How to get your money back Just for Kicks is not refunding any money, but the credit card companies would likely return your fees to you if you paid by credit card. Your bank might do the same if you paid by debit or cheque. There is no option yet for any one that paid by cash. Those that did Jumpstart subsidy applications will be able to apply again for the subsidy as we have been told that Jumpstart will not be paying out until June, so we will get current applications cancelled. DeRo United Scarborough Soccer Programs DeRo United would be happy to help any parents and kids transfer over to the DeRo United Soccer House League or Academy program. Please call or email us and we’ll make sure we do our best to accommodate during this transition period. We are offering: Scarborough House League Soccer (Indoor and Outdoor) for ages 4 – 12 years old Scarborough Weekend Soccer Training for ages 8 – 17 years old Scarborough Soccer Academy Training for ages 8 – 17 years old Summer Camp for ages 4 – 17 years old

]]>Just for Kicks in Scarborough claims bankruptcy leaving parents down $500 deposits and scrambling to find a new league for their kids.

Hundreds of parents are breaking the news to their soccer-loving kids that they will not be able to lace up their cleats and play soccer this year. The Scarborough Soccer Club (Just for Kicks) claimed bankruptcy and is unable to return the $500 deposits to families.

Owner Nick Voronka appeared on a Global News interviewing saying “I”m really heartbroken over it. I wish this wasn’t the case. I’ve used my money and my family’s money to keep it alive”. Nick Voronka operated the league for eleven years.

How to get your money back

Just for Kicks is not refunding any money, but the credit card companies would likely return your fees to you if you paid by credit card. Your bank might do the same if you paid by debit or cheque. There is no option yet for any one that paid by cash. Those that did Jumpstart subsidy applications will be able to apply again for the subsidy as we have been told that Jumpstart will not be paying out until June, so we will get current applications cancelled.

DeRo United Scarborough Soccer Programs

DeRo United would be happy to help any parents and kids transfer over to the DeRo United Soccer House League or Academy program.

Please call or email us and we’ll make sure we do our best to accommodate during this transition period.

We are offering:

Scarborough House League Soccer (Indoor and Outdoor) for ages 4 – 12 years old

]]>http://derounited.com/scarborough-soccer-club-goes-bankrupt-where-can-players-turn/feed/0DeRo Challenge: How Many Keep Ups Can You Do?http://derounited.com/keep-up-challenge/
http://derounited.com/keep-up-challenge/#commentsWed, 25 Feb 2015 01:25:57 +0000http://derounited.com/?p=954How many keep ups can you do? Special guest, Maliah De Rosario, puts you to the challenge. Try these at home and submit your videos on the DeRo United Facebook and YouTube page for your chance to be on the next DeRo Challenge. Don’t forget to subscribe to our YouTube channel for all more videos and tips. Also, check out Maliah’s @dero_skillerz on YouTube and Instagram. Special thanks to our friends at Pursuit Wellness for letting us use the space!

]]>http://derounited.com/keep-up-challenge/feed/0When is the best time of the day to workout ? http://derounited.com/when-is-the-best-time-of-day-to-workout/
http://derounited.com/when-is-the-best-time-of-day-to-workout/#commentsMon, 23 Feb 2015 01:01:06 +0000http://derounited.com/?p=951Morning, afternoon or night? When should you workout? Last month one of our players from Tobago, Sillon Williams, asked us this question. Sillon, like many of us has a busy school and work schedule, which makes it challenging to find the right time to workout. You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. But, if you’re not a morning person, it doesn’t make sense for you to try to get up at 5AM to work out. You might end up doing more harm than good by injuring yourself because you are tired and not mentally prepared. So when should you workout?? Well, the truth is….the “right” time really depends on YOU. Everyone’s body and life circumstance are completely different. Some of us have more time in the morning, making it easier to get our workouts done then. While for others, during lunch or the evenings are the only options. We need to consider our energy levels and type of physical activity we are trying to do as well. For example, You’re training for a marathon and your plan is to run 10K in the morning, but your energy level is low because you didn’t eat breakfast…you probably shouldn’t workout! The key is listening to your body and picking a time, place and location that will allow you to workout consistently and at your optimal performance level. No matter what though, always make time for yourself to workout. Sometimes it might be pushups and ab crunches before bed, a walk at lunch, or taking the stairs at work. Whatever it is, fitting in fitness into your daily living is very important. So, make the time that is right for you, and give it your all when you do! After all, nothing beats the feeling you get after you’re done a good workout. Thanks for your question, Sillon. We hope this helps. Coach Mark

Last month one of our players from Tobago, Sillon Williams, asked us this question.

Sillon, like many of us has a busy school and work schedule, which makes it challenging to find the right time to workout.

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen.

But, if you’re not a morning person, it doesn’t make sense for you to try to get up at 5AM to work out. You might end up doing more harm than good by injuring yourself because you are tired and not mentally prepared.

So when should you workout??

Well, the truth is….the “right” time really depends on YOU.

Everyone’s body and life circumstance are completely different.

Some of us have more time in the morning, making it easier to get our workouts done then. While for others, during lunch or the evenings are the only options.

We need to consider our energy levels and type of physical activity we are trying to do as well.

For example, You’re training for a marathon and your plan is to run 10K in the morning, but your energy level is low because you didn’t eat breakfast…you probably shouldn’t workout!

The key is listening to your body and picking a time, place and location that will allow you to workout consistently and at your optimal performance level.

No matter what though, always make time for yourself to workout.

Sometimes it might be pushups and ab crunches before bed, a walk at lunch, or taking the stairs at work. Whatever it is, fitting in fitness into your daily living is very important.

So, make the time that is right for you, and give it your all when you do!

After all, nothing beats the feeling you get after you’re done a good workout.

]]>http://derounited.com/when-is-the-best-time-of-day-to-workout/feed/0DeRo Challenge: Ball to Wall Challenge!http://derounited.com/ball-wall-challenge/
http://derounited.com/ball-wall-challenge/#commentsMon, 26 Jan 2015 16:49:11 +0000http://derounited.com/?p=939Coach Mark teaches us some simple exercises to do at home and gives us the Ball to Wall Challenge. Try these at home and submit your videos on the DeRo Facebook and Twitter page. Remember to subscribe to the YouTube channel for all the latest videos and tips.

]]>http://derounited.com/ball-wall-challenge/feed/0Achieve your goals for 2015http://derounited.com/ready-set-go-get-goals/
http://derounited.com/ready-set-go-get-goals/#commentsMon, 12 Jan 2015 03:25:02 +0000http://derounited.com/?p=906Hi Everyone, A new year is an exciting time to set new goals for yourself. As a proud father of two very active kids (Amare and Keyosha pictured with me), I try my best to teach goal setting tips to my children when it comes to their athletic and educational goals. These have helped me achieve many of my personal goals, for example becoming a soccer coach, and I hope they will do the same for you. 1. Create visual reminders – Ever heard the saying that you need to see it to believe it? Sometimes it needs to be visual in order to feel real. Of course seeing the actual end result will be the greatest reward, but until then, write down your goals on a piece of paper or paste pictures to a board (this is often called a vision board) that represent your goals. This will act as a visual reminder to motivate and inspire you! 2. It’s about the journey, not the destination – Always remember, it’s about the journey, not the destination. That’s why I prefer schedules instead of deadlines because you won’t feel like you failed if you don’t meet the deadline. Don’t get me wrong, deadlines are necessary in life, but when it comes to goal setting, a schedule can keep you working on it until you get there, and that’s perfectly okay. Of course, you need to be reasonable with yourself, but focusing on the journey versus the final destination will help you take the necessary steps needed to get there. For example, if your goal is to build strength, focus on the schedule you need to follow at the gym instead of what you will look like and how you will perform once you have accomplished your target. 3. Track your progress -Whether your plan is to save for a new pair of soccer shoes or improve your technique, you need to be able to track your progression. For example, how long will it take for you to save for those new F50 Adidas cleats? You won’t know unless you track how much you are saving on a weekly or monthly basis. Or, what if you want to improve your speed? You need to measure your time and write this down to track whether your speed is increasing every time you train. Doing healthy check-ups to see if you are on track will help you determine what you might need to do to improve and get one step closer to achieving your goal. 3. Finally…ask for help if you need it – We’re soccer players, so one of the most important things for us to understand is TEAMWORK! If you need help, e.g. advice or motivation, don’t be afraid to ask your family, friends or your extended DeRo family : ) People who love you are here to help you achieve your dreams, so when in doubt, give us a shout! After all, teamwork makes the dream work Hope you find some of these goal setting tips helpful. Let’s do it up for 2015 and make our dreams come true! – Coach Yaw

As a proud father of two very active kids (Amare and Keyosha pictured with me), I try my best to teach goal setting tips to my children when it comes to their athletic and educational goals.

These have helped me achieve many of my personal goals, for example becoming a soccer coach, and I hope they will do the same for you.

1. Create visual reminders – Ever heard the saying that you need to see it to believe it? Sometimes it needs to be visual in order to feel real. Of course seeing the actual end result will be the greatest reward, but until then, write down your goals on a piece of paper or paste pictures to a board (this is often called a vision board) that represent your goals. This will act as a visual reminder to motivate and inspire you!

2. It’s about the journey, not the destination – Always remember, it’s about the journey, not the destination. That’s why I prefer schedules instead of deadlines because you won’t feel like you failed if you don’t meet the deadline. Don’t get me wrong, deadlines are necessary in life, but when it comes to goal setting, a schedule can keep you working on it until you get there, and that’s perfectly okay. Of course, you need to be reasonable with yourself, but focusing on the journey versus the final destination will help you take the necessary steps needed to get there. For example, if your goal is to build strength, focus on the schedule you need to follow at the gym instead of what you will look like and how you will perform once you have accomplished your target.

3. Track your progress -Whether your plan is to save for a new pair of soccer shoes or improve your technique, you need to be able to track your progression. For example, how long will it take for you to save for those new F50 Adidas cleats? You won’t know unless you track how much you are saving on a weekly or monthly basis. Or, what if you want to improve your speed? You need to measure your time and write this down to track whether your speed is increasing every time you train. Doing healthy check-ups to see if you are on track will help you determine what you might need to do to improve and get one step closer to achieving your goal.

3. Finally…ask for help if you need it – We’re soccer players, so one of the most important things for us to understand is TEAMWORK! If you need help, e.g. advice or motivation, don’t be afraid to ask your family, friends or your extended DeRo family : ) People who love you are here to help you achieve your dreams, so when in doubt, give us a shout! After all, teamwork makes the dream work

]]>http://derounited.com/ready-set-go-get-goals/feed/0DeRo Challenge: Eat and Play Righthttp://derounited.com/november-2014-challenge/
http://derounited.com/november-2014-challenge/#commentsSat, 08 Nov 2014 20:47:42 +0000http://derounited.com/?p=807Let’s challenge ourselves and go for two this month. Challenge# 1 – EAT In keeping with our “staying healthy this winter” theme, switch up the old saying, “an apple a day keeps the doctor away,” and try to have one Vitamin C rich food a day. Challenge #2 – PLAY Practice makes perfect! Pick one of the drills we have worked on in the last month and practice it at home. Attempt each drill at least 3 times. Here are 2 to choose from: Juniors 30 Second Spot Jump: Record how many jumps you can do in 30 seconds! Seniors 30 Second No Look Control Drill: Staying in one position, attempt to dribble the ball between your feet (without looking down) for 30 seconds! Tip: Use a mirror to assist. REMINDER – Remember to warm up and stretch before doing any of these exercises. Working Together for Success We want to keep you in the know and hope you’ll do the same. Share your pictures/videos with us on Facebook, especially when doing your monthly challenges. We can all learn from each other, and sharing our best practices is one sure way of helping us to succeed together!

]]>http://derounited.com/november-2014-challenge/feed/0Tips for Building Immunityhttp://derounited.com/building-immunity/
http://derounited.com/building-immunity/#commentsSat, 08 Nov 2014 20:03:30 +0000http://derounited.com/?p=783The Best of Vitamin C It’s that time of year. Our bodies start to feel colder and we become more susceptible to colds and the flu (yuck). Not to worry. A healthy immune system can help ward off the germs that cause colds and the flu and can even minimize a cold’s duration. One way to boost the immune system is to maintain a healthy dose of Vitamin C in your diet. Here are some fruits and veggies that are HIGH in Vitamin C: – Oranges (try clementines and tangerines too) – Papayas – Bell Peppers – Strawberries – Broccoli – Pineapple – Brussels Sprouts – Kiwi – Cantaloupe – Kale Interesting Fact: Did you know that Vitamin C is also required to produce collagen, a protein that plays a critical role in the structure of our bodies? Collagen is the framework for our skin and our bones, and without it, we would quite literally fall apart. Even though the weather outside is frightful, it doesn’t mean our diets have to be. Try to incorporate these Vitamin C rich foods into your daily diet to help you plough through the winter months.

Interesting Fact: Did you know that Vitamin C is also required to produce collagen, a protein that plays a critical role in the structure of our bodies? Collagen is the framework for our skin and our bones, and without it, we would quite literally fall apart.

Even though the weather outside is frightful, it doesn’t mean our diets have to be. Try to incorporate these Vitamin C rich foods into your daily diet to help you plough through the winter months.